{"id":11633,"date":"2020-02-19T17:32:57","date_gmt":"2020-02-19T21:32:57","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=11633"},"modified":"2020-02-19T17:32:57","modified_gmt":"2020-02-19T21:32:57","slug":"walkers-and-runners-and-grinders-at-mayhem","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2020\/02\/walkers-and-runners-and-grinders-at-mayhem\/","title":{"rendered":"Walkers and Runners and Grinders at Mayhem"},"content":{"rendered":"<p><b>Warm-O-Rama<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Side Straddle Hops<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Arm Swirly Things Forward and Backward<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Calf Stretches, Schutzy-style (anyone seen him recently?)<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Whirly With the Clap<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Abe<\/span><\/li>\n<\/ul>\n<p><b>The Thang:<\/b><\/p>\n<p><span style=\"font-weight: 400\">Mosey to another lot.<\/span><\/p>\n<p><b>3 Man Grinders (5 minutes each round)<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">LBCs and Merkins<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Carolina Dry Docks and Freddy Mercury<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Overhead Claps and Big Boy Sit-Ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">Mosey BACK to the other lot.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Walkers And Runners (timed at around 8 minutes)<\/b><\/p>\n<p><span style=\"font-weight: 400\">Partner Up:<\/span><\/p>\n<p><span style=\"font-weight: 400\">A: 20 Imperial Walkers (double count)<\/span><\/p>\n<p><span style=\"font-weight: 400\">B: Al Gore<\/span><\/p>\n<p><span style=\"font-weight: 400\">A starts doing walkers, B holds. A yells \u201c20\u201d, holds Al Gore and B sprint the distance of the lot. When B is back he starts doing Walkers, A keeps holding Gore till B yells 20 and assumes Gore.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400\">Very simple once I said it all clearly. I kind of liked this one. It goes in the file.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><b>Fast Four Corners (perform at each corner, of the lot come back and plank for 6)<\/b><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">Round 1: 25 squats<\/span><\/li>\n<li><span style=\"font-weight: 400\">Round 2: 20 Seal Calps<\/span><\/li>\n<li><span style=\"font-weight: 400\">Round 3: 10 Merkins<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><b>Mary<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">American Hammer<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Heels to Heaven<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Penguin Crunch<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400\">Time!<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><strong>Announcements:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Blue Steel returns Friday at Urban Assault. Tractors\/OG also plans to run by the AO. Be there if you can.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Prayer Request:<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Those with Leukemia<\/span><\/li>\n<li style=\"font-weight: 400\"><span style=\"font-weight: 400\">Praise for positive medical news from Turnover\u2019s M.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400\">TO, thanks for the keys. I think moving down to Jamison Park was a good call.\u00a0<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400\">If anyone needs protein powder of various kinds Zima carries a box around with him, apparently.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Respect to the EC runners, getting those\u00a0 Ranger miles in.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400\">Apologies to High Cotton for running him off before\u00a0 615.<\/span><\/li>\n<li><span style=\"font-weight: 400\">Snooki YHC ain&#8217;t, still hope it was #satisfactory\u00a0<\/span><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Warm-O-Rama Side Straddle Hops Arm Swirly Things Forward and Backward Calf Stretches, Schutzy-style (anyone seen him recently?) Whirly With the Clap Abe The Thang: Mosey to another lot. 3 Man Grinders (5 minutes each round) LBCs and Merkins Carolina Dry Docks and Freddy Mercury Overhead Claps and Big Boy Sit-Ups Mosey BACK to the other [&hellip;]<\/p>\n","protected":false},"author":372,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-11633","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"acf":{"q":"Wobegon","date":"2-19-2020","pax":"DQ(WD), Bevo, Spam, Pony, Posthole, HOG(WB), Turnover, Zima, High Cotton, Splash, Burlap.<br \/>\r\n"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11633","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/372"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=11633"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11633\/revisions"}],"predecessor-version":[{"id":11634,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/11633\/revisions\/11634"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=11633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=11633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=11633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}